Level 1
EMOM for 10 minutes
2 Back Squats *AHAP
+
3 Rounds
30 Double Unders
10 Alternating DB Snatches 50#/35#
10 Burpees Over DB
– Rest 3 minutes –
3 Rounds
200m Run
10 Power Cleans 115#/75#
10 Pull Ups
Post load and time.
Extra Credit:
3 Sets
20 Laces to Laces 14#/10#
20 Russian Twists
20 Supine Side Bends (R+L=1)
Level 2
EMOM for 10 minutes
3 Deadlifts *AHAP
+
1200m Run
50 Front Squats 95#/65#
800m Run Run
50 Overhead Squats
600m Run
Post load and time.
CrossFit Old School
1 Mile Run
+
3 Rounds
30 Russian KB Swings 53#/35#
20 Deck Squats 25#/15#
10 Pull Ups
Post time.
5:15
L1
Brian 275#/14:52 Rx EC
James 195#/16:09 Rx EC
Craig 260#/21:20 Rx
Carolyn 155# PR/23:15 EC
Chris F. 225# PR/24:04 Rx
Michael 235#/18:05 Rx EC
Barbara 135# PR/19:15 Rx EC
MOses 245#/20:02 Rx
Paul 245#/13:08 Rx EC
8:00
L1
Shannon -/27:41 Rx
Erica 105#/31:02
Rob 120# Pess/-
L2
Heather 275#/23:34 Rx row
CF O S
Rob 35:00 Rx
9:00
L1
Joelle 95#/18:56
Madison 120#/15:19 Rx
Kennedy 120#/14:25
Tina 160#/17:41 Rx
Anthony 155#/21:46
L2
Sloane 175# Sq/21:07 Rx
12:00
L1
Travis 225#/21:26
Susan 105#/17:29 Rx
Felica 135#/14:31 Rx
Tina H. 135#/15:59 Rx
Nicole 135#/17:26 Rx
4:00
L1
Nicole L. 220# PR/21:20 EC
Severen 155#/16:50 Rx
Tyler B. 135#/21:54
Mark B. 205#/18:50
Cowboy 175#/13:48
Christina 185#/22:10 Rx
Cami 155#/17:12 EC
Dub 265#/17:05 Rx EC
Dylan 265#/17:52 Mod.
Tiffany 100#/16:12
Dean 265#/18:00
Adrian 225#/23:52
Pat 235#/18:10 Rx EC
Chris B. 365#/15:54 Rx
L2
Ira 385#/37:22 Rx
Jeff W. 315#/34:10 Rx
CF O S
Sonya 33:53 Rx
5PM
L1
Morgen 130#PR/19:34
Monica S 125#/19:35 mod
Jeff J 205#/26:55
Linds 175#/15:03Rx
Milly –/11:50Rx
6:00
L1
Rick 285#/21:02 Rx
Clark 145#/21:08
Joe V. 345#/19:22
Lisa 200# PR/14:06 RX
Delilah 105#/19:52
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